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Best Protein Shake Recipes

February 24, 2015 by Kimberly Danger 13 Comments

The Best Protein Shake Recipes

protein Shakes for weight loss

If you're trying to build muscle tone and lose the fat, working out isn't enough.  Chances are you're trying to up your protein intake.  As women get older, they tend to lose muscle.  Protein is necessary for muscle maintenance and growth, so getting enough of that essential macronutrient is a a must.  Protein, combined with healthy fat and fiber, can also help you feel satiated, which can help with weight loss.  It's not a magic bullet, however.  Eating a balanced diet rich in vegetables, fiber and healthy fats will ensure you get enough vitamins and ultimately help you lose weight healthily and happily.

When shopping for Vanilla Whey Protein, don't forget Amazon.com.  They list the price per ounce to make finding the most frugal options easy.  That said, pay attention to quality – you want something with quality ingredients, no artificial sugars or fillers.

As I get accustomed to the taste of the smoothies, I've backed off on the honey.  You may want to adjust to your own taste. Did you also know that you can make yogurt for your shakes in the crock pot?  Here is our Easy Crock Pot Yogurt Recipe.  It's another great way to save!

Whey/Casein Protein vs. Vegan Protein

When choosing a protein powder, you have tons of options.  One thing to consider is whether or not to go vegan (plant-based), whey or casein ( both milk-derived).  Whey protein is a dairy-based protein that contains all the essential amino acids.  It's quickly absorbed, and has a high concentration of amino acids.  Casein protein, also dairy-based, is more slowly absorbed.  The drawback of these two is that they contain lactose, which some people have issues digesting.   If you opt for a vegan protein powder, such as pea protein or rice protein, it will not contain the same amounts of amino acids.  Rice protein is low in lysine, while pea protein is low in cystine and methionine.  Vegan-based soy protein contains all the essential amino acids.  When choosing soy, make sure you choose one that's organic, as the main concern with soy consumption isn't its estrogenic effects, but rather the fact that so much of it is genetically modified.  Hemp protein (also plant-based) is high in Omega 3 and Omega 6 fatty acids, but low in lysine.  There's a tradeoff for going vegan.

Here are some of the best protein shake recipes I've found.  I use Shakeology in my shakes.  It's more than a protein powder – it contains a mix of superfoods that boost the immune system, probiotics for gut health, and vitamins and minerals to help fill in nutritional gaps.  It comes in both whey and vegan.

Best Protein Shake Recipes

Strawberry Protein Shake

  • 1 C. Greek yogurt
  • 1 scoop vanilla whey protein powder or Shakeology
  • 1 C. frozen strawberries
  • 3/4 C – 1 C. skim milk or almond milk
  • 2 Tbsp. honey

Makes one large serving or two small servings.

Banana Split Protein Shake

  • 1 frozen banana
  • 1 C. almond milk
  • 1/4 C. peanut butter or PB2
  • 1 scoop chocolate protein powder or Shakeology

Makes one serving.

Banana Protein Shake

  • 1 small banana, frozen*
  • 1 C. unsweetened almond milk
  • 1/4 C. greek yogurt*
  • 1 scoop vanilla protein powder or Shakeology
  • 1/2 Tbsp. honey
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Makes one serving.

Raspberry protein smoothie

Raspberry Protein Shake

  • 1/2 C. Greek yogurt
  • 1 scoop vanilla whey protein powder or Shakeology
  • 1 C. frozen raspberries
  • 3/4 C – 1 C. skim milk or almond milk
  • 2 Tbsp. honey

Makes one serving.

Banana Peanut Butter Protein Shake

  • 1 frozen banana
  • 1/2 C. Greek yogurt
  • 1/2 C. skim milk or almond milk
  • 1/4 C. peanut butter
  • 1 scoop vanilla whey protein powder or Shakeology

Makes one serving.

Blueberry Protein Shake

Blueberry Protein Shake Recipe

  • 1/2 C. frozen blueberries
  • 1 scoop vanilla whey protein powder or Shakeology
  • 4-6 ice cubes
  • 1/2 C. Greek yogurt
  • 1/2 C. skim milk or almond milk
  • 2 Tbsp. honey

Blend well.  Makes one serving.

Piña Colada Protein Shake Recipe

  • ¾ C. water
  • ¼ C. pineapple juice
  • ½ tsp. pure coconut extract
  • 1 scoop vanilla protein powder or Shakeology
  • 1 C. ice

Blend and serve.  Makes one serving.

Orange “Julius” Protein Shake Recipe

  • 1/2 C. frozen orange juice concentrate
  • 1 scoop vanilla whey protein powder or Shakeology
  • 4-6 ice cubes
  • 1/4 C. Greek yogurt
  • 1/2 C. skim milk
  • 1 tsp. vanilla extract

Makes one serving.

Chunky Monkey Protein Shake Recipe

  • 1/2 frozen banana
  • 1 C. unsweetened almond milk
  • 2 tsp. peanut butter or PB2
  • 1 scoop chocolate protein powder or Shakeology

Makes one serving.

Snickerdoodle Protein Shake Recipe

  • 1 C. unsweetened almond milk
  • 1 C. ice
  • 1 scoop vanilla protein powder or Shakeology
  • ½ tsp. ground cinnamon
  • 1 tsp. pure maple syrup
  • 1 tsp. pure vanilla extract

Blend and enjoy!  Makes one serving.

Peanut Butter Cookie Protein Shake Recipe

  • 1C. unsweetened almond milk
  • 1C. ice
  • 1 scoop vanilla protein powder or Shakeology
  • 1 Tbsp. all-natural peanut butter
  • 1 pinch sea salt
  • 1 Tbsp. graham cracker crumbs

Blend and enjoy!  Makes one serving.

Pineapple Mango Protein Shake

  • 1 C. water
  • 1 scoop vanilla protein powder or Shakeology
  • ¼ C. cubed fresh pineapple
  • ¼ C. cubed mango
  • 1 Tbsp. orange zest
  • 1 C. ice

Blend and enjoy!  Makes one serving.

 

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Filed Under: Recipes, Health and Fitness Tagged With: fitness, recipes, healthy eating, protein

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Comments

  1. Joyce says

    October 14, 2015 at 1:19 pm

    what is the 21 day fix container count for the strawberry protein shake small and large.
    Can you freeze a small shake?

    Reply
  2. Natasha says

    September 3, 2016 at 4:25 am

    Hi, your recipies sound really yummy…..what it the best way to build muscle without
    weights…I am in my late sixties and have really skinny arms??

    Reply
    • Ric says

      March 10, 2017 at 4:58 pm

      Hi Natasha,
      Personnally, i would start a weight training, with 15/20 reps beginning with small weights. You will not build muscle mass with any kind of food. Trsining is the recipe. ???

      Reply
    • Naiviv says

      March 7, 2018 at 10:58 pm

      You cannot build muscle without lifting weights.start with light weights and increase the weight when it gets easier If you cannot lift weights, try other form of resistance training like exercise bands or body weight exercises like modified push-ups or tricep dips. Google is your friend.

      Reply
    • Eric says

      October 11, 2018 at 1:10 pm

      Without weights you can most certainly build muscle. It still requires effort, but you can use your own body weight and do very simple things. Squat up and down sitting in a chair for starters 10-15 times, rest for 1 minute and repeat 2-4 sets

      Reply
  3. Dianna Wilhite says

    July 25, 2017 at 11:19 pm

    What are the caloric content, the carb, the sugar, etc used in these shakes? I always like to know what I’m devouring. Especially the blueberry one as that would be my choice.

    Thank you.

    Reply
    • Kim Danger says

      August 23, 2018 at 8:30 am

      You can use an app like Cronometer to track calories in anything you eat. I love it!

      Reply
  4. Cindy says

    March 15, 2018 at 3:37 pm

    How many grams are in these recipes?

    Reply
  5. Anna Powell says

    June 8, 2018 at 2:17 pm

    Great smoothie list. Just pinned for later.

    Reply
  6. Kristi says

    August 9, 2018 at 11:22 pm

    Hi! Do you use flavored Greek yogurt like vanilla or just plain? And is your almond milk sweetened or nonsweetened?

    Reply
    • Kim Danger says

      August 13, 2018 at 5:25 am

      Unsweetened and unflavored

      Reply

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